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A salmon rice bowl beside a small dish of soy sauce on light wood

Recipes · Recipe

Easy Salmon Rice Bowls

Sweet-salty glazed salmon over rice with crunchy veggies. Dinner in about 30 minutes, and everyone builds their own bowl.

HealthStylz Kitchen
· 2 min read

Photo: FOX ^.ᆽ.^= ∫

The short version

  • Health groups suggest fish about twice a week.
  • Cook salmon to 145°F, or until it flakes.
  • Use leftover rice to make this even faster.

Protein Nutrition

Clean Protein & Satiety Meal Profile

Complete amino acid profile and leucine content that rebuilds tissue and keeps appetite steady.

  1. Complete Essential AminosTissue repair block 28g protein
  2. Leucine Synthesis TriggerMuscle protein synthesis 2.8g leucine
  3. Extended Satiety WindowHunger hormone clearing 4.5 hrs full
  4. Clean Low Glycemic CurveSteady energy flow Low glycemic

Source: American Journal of Clinical Nutrition & USDA Dietary Guidelines.

Prep 15 min Cook 15 min Serves 4

You'll need

How to make it

  1. Heat the oven to 400°F. Line a baking sheet with parchment.
  2. In a small bowl, whisk the soy sauce, honey, rice vinegar, sesame oil, ginger and garlic.
  3. Place the salmon on the pan. Spoon about two-thirds of the sauce over the fish. Save the rest for drizzling.
  4. Bake 10 to 14 minutes, until the salmon flakes easily with a fork and reads 145°F in the thickest part.
  5. While it bakes, slice the cucumber, grate the carrots and slice the avocado.
  6. Divide the rice among 4 bowls. Flake the salmon into big pieces on top.
  7. Add the cucumber, carrots, edamame and avocado. Drizzle with the extra sauce, then sprinkle with green onions and sesame seeds.

A rice bowl is a smart way to serve fish to people who are not sure about fish. The salmon gets a quick glaze of soy sauce, honey and ginger and bakes while you chop the vegetables. Then everyone adds their favorite toppings to a bowl of rice. The salmon flakes apart easily, so it also works for kids who do not like a big piece of fish.

Why salmon

Harvard's Nutrition Source says the Dietary Guidelines and the American Heart Association suggest eating fish about twice a week. It cites an analysis of 20 studies linking fatty fish, such as salmon, to a lower risk of dying from heart disease. It lists salmon as a low-mercury fish. The FDA also lists salmon as a Best Choice.

The FDA says children need smaller servings than adults: about 1 ounce at ages 1 to 3, 2 ounces at ages 4 to 7, and 3 ounces at ages 8 to 10. Pregnant or breastfeeding women should talk with their doctor about how much fish is right.

Cook it safely

The CDC says fish is safe at 145°F inside, or when the flesh looks opaque and flakes easily with a fork. Check the thickest part of the fillet. Keep raw fish away from the veggies and wash your hands and cutting board after.

Speed tips

  • Use leftover rice, or a quick-cook brown rice pouch.
  • Pick low-sodium soy sauce to keep salt in check.
  • Set out the toppings in small bowls and let everyone build their own.
  • Leftover salmon is great flaked over a salad the next day. Put it in the fridge within 2 hours.

Where this comes from